Ian Radcliffe

PEP

AS Sport and Physical Education

2002


P.E.P

Personal exercise program

Name: Ian Radcliffe

Age: 17

Height: 5 foot 7 inches

Weight: 69kg

Facilities: gymnasium & equipment

Sport: cricket

I chose cricket as my sport because it is one sport that I enjoy and I can play reasonably well in but I want to improve my fitness for specific requirements of the game. I am usually bowling which I believe I need to improve on in terms of endurance, both muscular and cardiovascular. I play limited over games in which I am only allowed to bowl 4 overs as a result of the league rules. Usually I bowl one after the other, so my fitness doesn’t have to be that high but if I was playing test cricket where the game could go on for five days it would have to be of a very high standard or there is a very high risk of injury. Also in future years when I join the senior side I will also be able to bowl unlimited overs that will place a great deal of stress on my muscular endurance.

To improve my fitness I will use a weight training program. This I believe will improve my upper body strength if it is tailored to suit my specific needs. In cricket the bowler requires both explosive strength and speed, combined with good muscular endurance in order to be able to maintain good performance and speed of bowling over a high number of overs. Poor fitness and lack of muscular strength will result in inaccurate bowling and a greater risk of injury, especially for the more high-speed seam bowlers

 Fielders need the ability to sustain a concentrated effort for a 6-hour plus period without the onset of fatigue, and in some times very warm conditions. Their bodies must be capable of explosive bursts at any given time – such as running for a ball or jumping for a catch. Advice given to fielders is to aim to keep their body moving whilst on the pitch, walking and stretching whenever possible as to enable to keep their muscles warm and ready for the explosive spurts whilst on the pitch.

Batting is my stronger aspect in cricket with an average of over 20 runs a game, but there is still room for improvement in this area. Batsman aim to stay at the crease for as long as possible, sometimes for a period of four hours. In order to occupy this position a good batsman must be able to stay focussed, have good hand/eye coordination skills and have the strength to make each shot played count.

        Because all players at some time in the game play a combination of batting and fielding I believe that aerobic training, speed work but primarily strength work will help me improve my fitness in cricket.

AEROBIC TRAINING

I believe that when I do aerobic training like jogging and going on the treadmill in the gymnasium it should be done twice in a week lasting around 30-45 minutes. I shall not be putting 100% in to this with my heart rate being around 60-75% of the maximum given as 220 – My age. This is 203, therefore 60% of this figure and I shall work at approximately 121 beats per minute.

STRENGTH WORK

        This is ‘The ability of a person to exert maximum force from a muscular contraction’. Exercises to improve my strength can come in many forms but I will be focusing on weight training using specific machines at my local gym and its fitness suite. Training principles such as overload and specificity will be the key to my improvement in cricketing performance as it is in any other sports training. To gain the best of strength training you have to determine your 1 repetition maximum. This is the heaviest weight you can lift at one time on a machine. To assess the starting point of a training programme and provide a clear point of progression you may use 1 RM (repetition maximum) A 1 RM figure is a guide to use when considering loading. A 1RM is a weight you could lift one time only in good form, but not twice. A guideline for strength training is stated as 80% of your 1 RM, performing 6-8 reps and up to 3-4 sets.

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The Strength Test

Here are some guidelines to test your strength:

  • Pick an exercise in which to test your strength
  • Warm up with 50% of your normal training weight for two sets of 10 repetitions
  • Place around 85% of your normal training weight on the bar. Lift for 1 repetition (rep).
  • Add 5kg to the bar. Rest for 1 minute then lift 1 rep again
  • Continue adding 2-5 lb to the bar and lifting for 1 rep (with 1-2 minutes rest in between)
  • Continue in this fashion until you cannot lift unassisted. The weight achieved before the ...

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